BBQ Boneless Skinless Chicken Thighs

These are so good I like to make extras. :-) To keep the sugars low I pair these delicious thighs with barley cooked in chicken stock along with a nice, vibrant salad.

Ingredients:

• 10-12 boneless, skinless chicken thighs
• 1/2 cup honey
• 1/4 cup country style Dijon mustard
• 2 tsp finely shredded lemon peel (optional)
• 3 tbsp lemon juice
• 2 tbsp olive oil
• 4 cloves garlic, minced fine (or 1/2 tsp garlic powder)
• 1/2 tsp salt
• 1/2 tsp Chilulah hot sauce (original or chili garlic)
• 1/4 tsp fresh ground black pepper

Preparation:

In a 1-cup measuring cup, combine all ingredients but chicken and mix thoroughly. Trim fat from chicken thighs and make sure you can fold each thigh open so they're not too thick. Place all chicken pieces in a ziplock bag. Pour marinade into bag, seal, mix and let sit for four hours.

Set grill to medium and grill chicken 10 minutes each side. During this time, simmer the remaining marinade on stove. After 20 minutes of grilling, flip thighs one more time and baste with cooked marinade. Grill 5 more minutes on low. Serve with cooked marinade on the side as extra coating or dipping sauce.

Blessed be… and happy cooking!

Weekend Ramble: Is Diet Soda a Healthy Choice?

The short answer is, in fact, a resounding NO! Find out why in this informative article published on University Hospitals health blog.

Is Diet Soda a Healthy Choice?

Jacob Wolf, ND, LAc - June 24, 2024

For health-conscious people, choosing diet soda instead of regular seems like a better choice. No calories, no sugar, no problem, right? “Wrong,” says Jacob Wolf, ND, LAc, naturopathic physician at University Hospitals Connor Whole Health. “Although diet soda doesn’t contain sugar, the artificial sweeteners, flavor enhancers and other chemical additives can be harmful to your health.”

Studies have shown that even one or two diet sodas a day can have negative health effects. If regularly consumed in larger amounts, the harmful effects of diet soda are multiplied, potentially increasing the risk for a variety of serious health problems, including:

Diabetes & Metabolic Syndrome. Studies have shown a link between diet soda and an increased risk for metabolic syndrome, a cluster of symptoms that may include low levels of HDL (good) cholesterol, high blood sugar, increased belly fat, high triglycerides and high blood pressure. Metabolic syndrome greatly increases the risk of developing type 2 diabetes.

AFib & High Blood Pressure. Studies show that drinking just one diet soda per day may increase the risk of cardiovascular problems including AFib (irregular heartbeat) and high blood pressure.

Weight Gain & Disrupted Hunger Signals. The artificial sweeteners in diet soda trigger the same response in the brain as real sugar. The moment "sweetness” is detected, it signals the body to release hormones to process the sugar. And because diet soda is hyper-sweetened, it can trigger cravings for more sweet, high-calorie foods leading to weight gain and belly fat in particular.

Dental Problems. Diet sodas often contain phosphoric and citric acids which can erode tooth enamel. Weakened tooth enamel can lead to tooth sensitivity, pitting of the tooth’s surface and changes to the color of the teeth, giving them a chalky appearance.

Headaches. People who are prone to migraines may be more likely to get headaches after consuming artificial sweeteners, such as those found in diet soda.

Changes in Bone Density. Diet soda contains phosphorus, which may decrease bone density and increase the risk of osteoporosis, especially in older adults.

Stroke & Dementia. The consumption of artificial sweeteners like aspartame, has been linked to an increased risk of neurological problems like stroke and dementia.

Gut Health. Some studies suggest that artificial sweeteners may disturb the balance of bacteria in the digestive tract, called the gut microbiome. Saccharin and sucralose in particular have been shown to dramatically alter healthy bacteria levels in the gut and may affect blood sugar control. Changes in the microbiome caused by artificial sweeteners may also inhibit some aspects of the immune system’s ability to respond to infections.

Kidney Disease & Kidney Stones. Excessive soda consumption, diet or regular, may increase the risk of chronic kidney disease and the formation of kidney stones.

Nonalcoholic Fatty Liver Disease (NFLD). Research has established a strong correlation between diet soda and NFLD, which affects up to half of people.

Thyroid Function. Some studies have found that drinking diet soda can cause the thyroid gland to work less efficiently, potentially leading to increased fat storage and weight gain.

Joint Pain. The artificial sweeteners in diet soda can trigger an inflammatory response in the body and may worsen joint pain.

Healthy Alternatives:

“Even though drinking a moderate amount of diet soda isn’t likely to hurt you, it has no nutritional value and offers no benefit to human consumption” says Dr. Wolf. “It’s better to quench your thirst with healthier alternatives like water, seltzer and unsweetened tea or coffee.”

“If you choose to occasionally indulge in soda, it’s better to choose one made with real sugar instead of diet versions with all the chemicals and additives. As always, moderation is key.”

Dr. Wolf also cautions people to be mindful of popular “natural” sodas made with newer sugar alternatives. Stevia and agave may trick the body into wanting more, and the sugar alcohol erythritol has been linked to an increased risk of heart attack, stroke and blood clots.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

 

Bean Sprout Stir Fry

I must have looked over 50 or so recipes for bean sprout stir fry on the Net. In the end I decided to create my very own, making sure the composition was going to satisfy my need for diabetic friendly ingredients and provide great flavor as well. Serve this as a side to my Soy Sauce Salmon and you're in for a culinary delight with many flavor levels. Enjoy!

Ingredients:

• 12 oz mung bean sprouts
• 2 stalks green onion (scallion)
• 1/2 cup red bell pepper - minced
• 3 tbsp avocado oil
• 1 tbsp chopped garlic
• 2 tsp sesame oil
• 1 tbsp light soy sauce
• 1/2 tsp salt
• 1 tsp agave syrup
• 2-3 grinds from black pepper mill

Preparation:

Place bean sprouts in a colander and rinse/drain well. 

Chop the garlic, mince the red pepper and cut the scallions two ways. The white stem should bet cut to small disks, and the green tops can be cut at an angle so the look pretty.

Mix together sesame oil, light soy sauce, agave, salt & pepper and set aside.

Heat the oil in a wok, or as I like to use, a large non-stick Dutch oven. Saute the garlic and white from scallions over medium/low heat until fragrant. Do not let these items brown.

Next add the sprouts and red pepper. Turn to medium high and toss/cook for about a minute. Finally add the sauce and the green scallion cuts. Toss to heat through  and enjoy!

Blessed be... and happy cooking!

Slow Cooker Garlic Barley & Black Beans

Legumes are among some of the very best foods for us diabetics. There's a reason I devoted a whole Weekend Ramble to them a while back. Visit The Health Benefits of Legumes for more information.

Today I share with you a recipe found in one of my favorite recipe books, The Comprehensive Diabetic Cookbook for Beginners by Keith Laurence. In this dish he combines black beans (GI 30) with my absolute favorite grain barley. The recipe calls for hulled barley (GI 20-25) but if that is hard to come by, pearl barley (GI 30) will work equally well.

I personally prefer to use more than three cloves of garlic, but... well that's just me. LOL

The key to making this butt-ugly protein work is to pair it with something that will create a party in your mouth, because it certainly is NOT pretty to look at. The whole concept of attractive plating is just out the window with this one, so don't even think of a party for your eyes! LOL. I've found that an Italian tomato salad or my German Cucumber Salad take care of this nicely and will bring about the always loved Yummy Noises. :-)

I hope you enjoy this earthy dish as much as I do, and as always... feel free to make it your own with seasonings and sides that YOU like. Enjoy!

Ingredients:

• 1.5 cups hulled barley
• 2 cups dry black beans - rinsed and drained
• 8 cups vegetable broth
• 1 lge yellow onion - chopped
• 3-4 cloves garlic - minced
• 1 tsp table salt
• 1 bay leaf
• 1/2 tsp dried thyme

Preparation:

Mix all the ingredients in a 6 qt slow cooker.

Give all ingredients a good stir.

Cover and cook on low for 6-7 hours or until beans and barley are soft.

Remove the bay leaf and discard. Serve warm with a tossed green salad, traditional Italian tomato salad or my German Cucumber Salad.

For a breakfast treat next day form small patties, dip in egg and panko and fry to a crispy golden brown. 😊

Blessed be... and happy cooking!

Carolyn’s Chicken Piccata

Credit for this classic goes to my amazing wife Carolyn. She says it's just basic Piccata but every time she makes it, I can't help it and I fill the dining room with Yummy Noises, so..... Here it is for you to enjoy as well. :-)

Ingredients:

• 4 large chicken breasts sliced crosswise to make thinly sliced chicken cutlets
• 1 cup AP flour for dredging
• 1 tsp salt
• 1/2 tsp pepper 
• 8 tbsp butter - divided
• 2 tbsp olive oil - divided
• 3/4 cup dry white wine - a dry Pinot Grigio works well
• 1 tbsp lemon juice + zest of 1 lemon + lemon slices
• 1 tbsp brined capers - drained
• 2 tsp fresh parsley - chopped

Preparation:

Mix flour, salt pepper in a bowl or plastic bag

Dredge chicken in seasoned flour to coat; tap off excess

Melt half the butter and half the oil together in skillet/fry pan

Pan fry half of the coated chicken until golden brown, about 10 min, turning often

Remove and keep warm

Add rest of butter and oil and repeat for second half

When all chicken is cooked (and removed) pour wine into pan, scraping to dissolve all browned bits.

Mix in lemon juice and zest; reduce heat to low, simmer and stir until slightly thickened

Stir capers into sauce and add back chicken, turning to coat chicken

Garnish with lemon slices and parsley

Blessed be… and happy cooking!

Shrimp & Zucchini Pasta

 

Right off the bat I bet my fellow diabetics are frowning at the dish's inclusion of pasta. The key here, friends, is moderation. Pasta in and of itself has a glycemic index of 45 - 55, depending what research you follow, placing it at the high end of the low glycemic index range. The key here is to watch your glycemic load when filling your pasta bowl. We all love pasta, so it's real easy to overload your bowl and send your numbers soaring. Diabetics may want to opt for one of the many chick pea pastas by Banza for a much lower GI. There's a good balance in this dish even with the pasta, so moderation is not as hard as one might think. Enjoy!

Ingredients:

• 3/4 lb pasta of your choice
• 4 medium zucchini cut into bite size wedges
• 1 lb medium or large shrimp
• 2 cloves garlic, chopped
• ~1/4 cup olive oil
• 1/2 cup dry white wine
• 2 tbsp lemon juice
• Handful fresh Italian parsley, chopped
• 1 tsp oregano
• 1/2 tsp salt
• 1/8 tsp crushed Aleppo pepper or red pepper flakes (This amount gives just a hint of heat)

Preparation:

Put on the water for pasta… with salt, of course. Your pasta should be timed to be done when the rest of the cooking is completed for the best textures and flavors.

I like to prepare this in a large Dutch oven because the pasta can be added here for serving. Warm the olive oil and then add garlic, zucchini, salt, oregano and red pepper flakes. Stir gently over medium heat until zucchini are almost cooked through, about 10 minutes. Add shrimp and cook until almost done, maybe another 5 minutes. Raise heat and add wine, lemon juice and parsley. Once bubbling, lower heat and simmer for another 5 minutes to blend flavors.

Add drained pasta, toss gently and serve. A light, grated parmesan adds a wonderful touch to the finished dish, which should be done in each individual’s bowl.

Blessed be... and happy cooking!

Sauteed Zucchini with Mushroom

Credit for this dish goes to EASY RECIPES

Low-Carb Sautéed Zucchini with Mushrooms is a simple, healthy dish perfect for those looking to cut carbs without sacrificing flavor. Fresh zucchini and mushrooms are sliced and sautéed in olive oil with garlic until tender and golden. A sprinkle of fresh herbs like parsley or thyme adds an aromatic touch, while a dash of lemon juice or zest brightens the flavors. This versatile side dish pairs well with any protein or can be enjoyed on its own for a light, satisfying meal.

Ingredients:

• 2 large zucchini - sliced into half-moons
• 2 cups mushrooms - sliced
• 2 tbsp olive oil
• 2 cloves garlic - minced
• 1 tsp dried thyme
• salt and pepper to taste
• lemon juice to tase
• 1/4 cup grated Parmesan cheese - optional
• fresh parsley - chopped - for garnish

Preparation:

Heat olive oil in a large skillet or Dutch oven over medium heat. Add garlic and sauté for 1 minute until fragrant.

Add the mushrooms and cook for about 5 minutes, until they begin to brown. Add the zucchini slices and thyme. Season with salt and pepper.

Cook for another 7-10 minutes, stirring occasionally, until the zucchini is tender.

If using, sprinkle with Parmesan cheese and let it melt over the vegetables. Garnish with fresh parsley before serving.

 Blessed be… and happy cooking!

Lemony Shrimp & Shirataki

It was a quiet Sunday afternoon... snow was falling... I pulled a Chef Pepin move of "Use whatever is in the fridge." :-) What I ended up with was a twist on a previous shrimp dish that deserves its own spot on the blog. Enjoy!

Ingredients:

• 1 lb large shrimp - cleaned, tail off, cut in half
• 1 lb Shirataki noodles
• 2 tomatoes - diced
• 3 cloves garlic - smash-minced
• 1 yellow onion - chopped
• 2+ tbsp lemon juice
• citrus salt to taste
• olive oil as needed

Preparation:

Rinse the Shirataki noodles in a fine mesh colander for to minutes. Let dry for a few minutes and then add them to a dry nonstick Dutch oven over medium heat. Toss repeatedly for a few minutes until all liquid has evaporated. Add the lemon juice and citrus salt and allow it to be absorbed during tossing. Remove noodles from pot and set aside, covered.

Add olive oil to the pot and saute the shrimp with some citrus salt until shrimp are just done. Remove from pot and set aside.

Add onions and garlic with olive oil to the pot and saute until translucent and onions are just getting soft.

Add the tomatoes and saute until tomatoes begin to break down and the mix becomes a bit creamy.

Next add the shrimp and Shirataki noodles and gently blend it all together. At this point adjust seasoning with more citrus salt and/or lemon juice.

Serve immediately and listen for Yummy Noises.... :-)

Blessed be... and happy cooking!

Weekend Ramble: Quite the revelation tonight.....

The date is August 9, 2023.

Just another Wednesday.

My amazing wife had requested Chicken Tenders Lyon days ago.

I love when she does that.

It's one of those simple little things that makes our four decade marriage special. I love that she loves my food enough to ask for specific dishes. It makes me happy to hear her make yummy noises at the dinner table. 

Not today she didn't...

No... today she politely said the dish was not so bad when I know full well I destroyed it. I can't even go into how many steps went wrong because I'm so upset, and honestly... the details don't really matter.

Now mind you... this is a dish I have made numerous times, and it has always been a winner. Today I should have just tossed the whole thing out the door and ordered pizza. Yes... that bad.

Dinner was done an hour ago and I was scared at how badly the fiasco affected me, so I sat down here at my laptop and started thinking. Said to myself: "Michael... wtf... it's one meal... let it go."

I could not let it go. Still can't, but I'm beginning to understand... I think. I have the same strong connection to my food and cooking as I do to my forest. Both are integral parts of me... in fact they ARE who I am.

I express myself, my feelings and my love through my cooking. Corny as that may seem, it is absolutely true. 

Food is love. 

I disappointed myself today... I disappointed the woman I love... and my reaction was quite a surprise. What I realized was just how deep my connection is to food and cooking.

When I revived the blog in February of 2023 and shared dishes with online friends and food groups, people told me I was good enough to be a chef. Until then, I had reserved said title for those men and women who worked commercial brigades in 110 degree kitchens with insane hours and stresses. I started to call myself Chef Michael R.... with a bit of a smirk, to be honest.

Tonight I looked at my wide variety of recipes, my countless hours spent in my kitchen singing, dancing, cooking, smiling and feeling safe. I realized that there is more to being a chef than my previous philosophy allowed. Just like my son Steven can compose music and literally see and hear the various parts of the orchestra in his head, so can I see and taste flavor combinations in mine. 

I see flavors and I feel food. It is a part of me that is cherished beyond measure. My knife skills may not be blazing fast, but I can cook a damn good restaurant quality meal and my plating skills are getting better every day. I'm also learning every time I interact with my fellow foodies, and I love that part.

Going forward I will wear the title of Chef with pride... and next time I mess up as badly as I did tonight, I'll know better, swallow my pride and order pizza.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Country Gal’s Sugar Free Apple Pie

Country Gal pointed out my blog is light on desserts...

Enjoy her gracious share of an amazing apple pie!

Ingredients:

• 6oz. Apple juice concentrate unsweetened
• 2 T corn starch
• 6-8 cups thin sliced apples  (I use red delicious or gala — I also use 8 cups as I love a lot of apples)
• ¼ t nutmeg
• 1 t cinnamon 
• 1 T butter
• 2 crust pie crust (I use Pillsbury Ready Crust)

Preparation:

Preheat oven to 425*. Put one pie crust in pie plate, set aside.

Peel and slice the apples and place in a large bowl. In a smaller bowl combine corn starch, nutmeg, cinnamon and butter.

In a small pot bring apple juice concentrate to a boil, add spice mixture to boiling juice and blend well. Pour over apples and stir to coat all apples slices.

Add apple slices to bottom pie crust, place second crust on top and press edges to seal. Cut small slits in the crust to vent and bake for first 30 minutes at 425*. Reduce heat to 375* and bake for 30 minutes longer. Remove from oven and let cool.

I bake mine on the lowest rack for the first 30 minutes, then move up to the center rack for the last 30 minutes. This makes for a brown and flaky bottom crust. 

Blessed be… and happy cooking!

Slow Cooker Beef Barley Soup

Adapted from a Facebook post & outline by Rosie F.

This wonderful slow cooker soup features mouthwatering flavors along with proper nutrition that won't spiral your sugar numbers. Enjoy!

Ingredients:

• 2+ lbs chuck stew meat - cut into 1" cubes

• 1-2 tsp garlic powder

• salt & pepper to taste - both for meat prep and later for slow cooker

• 2 tbsp olive oil

• 8 oz baby carrots or regular carrots peeled and sliced

• 8 oz washed & trimmed celery heart - chopped

• 10 oz baby portobello mushrooms - sliced or chunks

• 1 large onion - cut up

• 32 oz beef broth

• 32 oz bone broth

• 20 oz diced tomatoes - fresh or canned

• 1 tsp dried thyme

• 2 tbsp apple cider or sherry vinegar

• 1 tbsp Worcestershire sauce

• 1 cup pearl barley

Preparation:

In a large bowl season the stew meat with salt, pepper and garlic powder about 1-2 hours before starting the cook. Wash the carrots, celery and mushrooms. Cut up what needs cutting, including the onions, and set aside so everything is ready when it's time for the slow cooker assembly.

Heat the olive oil in a large Dutch oven and brown meat on all sides. Once that's done, don't drain the oil, just put the whole thing in the slow cooker. Add beef broth and bone broth to the Dutch oven and bring to just a simmer.

Add the baby carrots, the chopped up celery heart and the mushrooms (sliced or in chunks... your call) to the slow cooker and pour in the warmed up beef broth and bone broth.

Add the onions along with the thyme, and then add the diced tomatoes. At this point season with salt & pepper to taste and work in the apple cider or sherry vinegar along with the Worcestershire sauce.

Set slow cooker to low and cook for 6 hours. After 4 hours blend in the cup of pearl barley. The stew has all you need for a balanced meal, but a crisp tossed salad does pair really well.

Blessed be… and happy cooking!

Eggplant Caponata

Full credit for this tasty vegetarian dish goes to May I Have That RECIPE?

One of our favorite eggplant recipes is Caponata, a Sicilian dish that’s created with a base of roasted eggplant and peppers. Serve it on crusty toasted bread or as a topping for your favorite protein!

Ingredients:

• 1 large Italian eggplant -cubed
• 3 tbsp extra virgin olive oil - divided
• 1 medium onion, diced
• 2 cloves of garlic - minced
• 2-3 tbsp pine nuts
• ~4 jarred roasted peppers - chopped
• 12 green olives - pitted and sliced in thirds
• 12 black cured olives - pitted and cut in half
• 1 tbsp capers
• 1/4 cup fresh parsley - chopped
• 2 tbsp red wine vinegar or apple cider vinegar (or to taste)
• 1/4 tsp salt (or to taste)
• 1/8 tsp pepper (or to taste)
• 1/8 tsp Aleppo pepper or hot red pepper flakes (or to taste)

Preparation:

To roast the eggplant:

Preheat the oven to 425F. Line a large baking sheet with parchment paper

Place the diced eggplant in a large bowl. Add 2 tablespoons of the olive oil, 1 tablespoon at a time, tossing the eggplant after each addition

Arrange the eggplant on the baking sheet. Bake for 30 minutes or until tender

Remove the baking sheet from the oven and very carefully fold the parchment paper around the eggplant, so it wraps around all the pieces, to form a sealed package (be careful, it will be hot)

Let the eggplant sit for 20 minutes. This will allow the eggplant to soften further without drying it out

To make the caponata:

While the eggplant is roasting, heat 1 tablespoon of the olive oil in a large skillet. Add the onions and garlic stir and cook over medium heat for about 6-7 minutes or until the onions are cooked and start to turn a golden color. Remove the cooked onions and garlic mixture and set them aside in a large bowl

To the same skillet add the pine nuts and cook over medium heat for 2-3 minutes or until they start to turn a golden color (don't leave the pine nuts unattended, they can burn easily)

Place the roasted eggplant in the bowl with the cooked onions and garlic. Add the roasted red peppers, green and black olives, capers, and parsley and mix well

At this point taste the caponata and decide how much of the vinegar, salt, pepper, and Aleppo pepper you want to add to make it to your taste.  It's up to you how salty, tangy or spicy you want it to be. Top it with the toasted pine nuts before serving.

Blessed be… and happy cooking!